Foam Roller Mistake! (Watch BEFORE You Foam Roll)

Make no mistakes with your workouts…train like an athlete

There is no debating that foam roller exercises and foam rolling in general have become a major part of fitness routines in the last ten years. The problem is, the majority of those that have adopted foam rolling exercises into their workouts are making big mistakes when it comes to how to perform them.

In this video, I show you how to foam roll correctly by addressing the important topic of the direction you must foam roll in to have it work properly. If you roll in the wrong direction you can actually do more harm than good.

For instance, when it comes to the IT Band there is definitely a right way and a wrong way to roll it out. Because this tendinous structure has four muscles contributing to it, forgetting to roll out one of these (or rolling one in the wrong direction) could only worsen your IT band pain.

With contributions from the Tensor Fascia Latae and Gluteus Maximus from the top (and the Anterior tibialis and peroneus longus on the bottom) you have to be sure that you keep the right balance between length and flexibility intact. Foam rolling without paying attention to the tension in the muscle or the direction of the fascia and fibers can be a big mistake.

See how to correct that mistake in the case of the IT band in this video and then see how to make sure you’re doing everything right in your training by heading to and getting your ATHLEAN-X Training System.

For more videos on foam roller exercises, stretches and workout tips be sure to subscribe to our channel here on youtube at

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